Background: I was very thin person until I started working out 5 years, I started focusing mainly on weight lifting 2 years ago and getting more serious in terms of exercise and diet. I am 28 y/o. 176 cm and currently sitting at 10-12% body fat, I cannot grow muscles even though I lift more than many bigger people in my gym, I eat 100-120 grams of protein every day, I am in ~20% cal surplus, train 4-5 times a week with near failure to most of my set. For example I can bench 80 kgs (including bar) but my chest is not responding, same for my biceps; I can easily curl 27 kgs but have smaller arms than many of my friends.
No progress have been made for the last 6 months in terms of body composition, even though am increasing the intensity of my routine every month and do other sports on the side (running, cycling).
Here are my stats & pic in terms of body composition (not sure how these machines are accurate), am starting to get really frustrated and feel am wasting my time, I know people who use ''meds'' and are just fine but I don't think this is the right/healthy way longterm.
Anyone was/is in the same situation? what did you do? I really appreciate the advice
TLDR: 176 cm, 72-74 kgs, 38 y male, 10-12% body fat, BMI 23-24, training split 4-5 times, with failure, no progress.
No progress have been made for the last 6 months in terms of body composition, even though am increasing the intensity of my routine every month and do other sports on the side (running, cycling).
Here are my stats & pic in terms of body composition (not sure how these machines are accurate), am starting to get really frustrated and feel am wasting my time, I know people who use ''meds'' and are just fine but I don't think this is the right/healthy way longterm.
Anyone was/is in the same situation? what did you do? I really appreciate the advice
TLDR: 176 cm, 72-74 kgs, 38 y male, 10-12% body fat, BMI 23-24, training split 4-5 times, with failure, no progress.